A.M.
1 minute at hardest aerobic pace on AirDyne
1 minute at 50%
X 8

P.M.
5 Sets at highest level
10 Thrusters @ 95#
200m Run
6 Minute Rest/Walk

Results:
A.M.
As rx'd @ 230 calories
P.M.
1. 1:03
2. 1:03
3. 1:01
4. :59
5. 1:03

5 Sets of 10 Thrusters @ 95#, 200m Sprint from Paul Flores on Vimeo.